Home Gym 8x8 6 day split
Cutting
Intermediate
Dumbbell
Plan Details
The Home Gym 8x8 6 day split routine by foray is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
I created this routine for my home gym with free weights only. No machine exercises were added. Have fun and stay safe!
Routine detail
Day 1
Back and abs
Est. 73 min
6 exercises
Barbell Deadlift
8 Sets x 8 Reps
Barbell Bent-Over Row
8 Sets x 8 Reps
Dumbbell One-Arm Row
8 Sets x 8 Reps
Chin-Up with Knee Raise
8 Sets x 8 Reps
Decline Crunch
8 Sets x 8 Reps
Leg Raise
8 Sets x 8 Reps
Day 2
chest and triceps
Est. 83 min
6 exercises
Barbell Bench Press
8 Sets x 8 Reps
Dumbbell Bench Press
8 Sets x 8 Reps
Dumbbell Incline Bench Press
8 Sets x 8 Reps
Dumbbell Fly
8 Sets x 8 Reps
Barbell Tricep Extension (Supine)
8 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
8 Sets x 8 Reps
Day 3
shoulders and Arms
Est. 91 min
7 exercises
Dumbbell Seated Shoulder Press
8 Sets x 8 Reps
Dumbbell Lateral Raise
8 Sets x 8 Reps
Dumbbell Shoulder Shrug
8 Sets x 8 Reps
Dumbbell One-Arm Front Raise
8 Sets x 8 Reps
Barbell Curl
8 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
8 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
8 Sets x 8 Reps
Day 4
Back and abs
Est. 83 min
7 exercises
Barbell Deadlift
8 Sets x 8 Reps
Barbell Bent-Over Row
8 Sets x 8 Reps
Dumbbell One-Arm Row
8 Sets x 8 Reps
Pull-Up
8 Sets x 8 Reps
Reverse Crunch
8 Sets x 8 Reps
Dumbbell Wood Chop
8 Sets x 8 Reps
Weight Plate Russian Twist
8 Sets x 8 Reps
Day 5
Chest and Triceps
Est. 107 min
8 exercises
Barbell Bench Press
8 Sets x 8 Reps
Barbell Incline Bench Press
8 Sets x 8 Reps
Dumbbell Bench Press
8 Sets x 8 Reps
Dumbbell Incline Bench Press
8 Sets x 8 Reps
Dumbbell Fly
8 Sets x 8 Reps
Barbell Tricep Extension (Supine)
8 Sets x 8 Reps
Barbell Tricep Extension
8 Sets x 8 Reps
Bench Dip
8 Sets x 8 Reps
Day 6
Shoulders and Arms
Est. 91 min
7 exercises
Dumbbell Seated Shoulder Press
8 Sets x 8 Reps
Dumbbell Lateral Raise
8 Sets x 8 Reps
Dumbbell One-Arm Front Raise
8 Sets x 8 Reps
Barbell Shrug
8 Sets x 8 Reps
Barbell Curl
8 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
8 Sets x 8 Reps
Dumbbell Seated Bicep Curl
8 Sets x 8 Reps
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
